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Preparing for High-Altitude Adventures: Tips for Managing Elevation Sickness


Coropuna Volcano, Peru
Coropuna Volcano, Peru

This September, we’ll be leading a group of adventurers on an unforgettable journey to Machu Picchu, one of the most iconic destinations in the world. As we prepare for this incredible expedition, one topic comes up time and again: how to prevent and manage altitude sickness.


Exploring the Andes and hiking to the awe-inspiring ruins of Machu Picchu is a bucket-list experience, but the altitude can pose challenges, even for seasoned hikers. Altitude sickness, caused by reduced oxygen levels at higher altitudes, can lead to headaches, nausea, fatigue, and shortness of breath. To help our group feel prepared, we’re sharing tips on preventing and managing elevation sickness, including traditional remedies like coca tea, training strategies, and practical advice for staying healthy and comfortable while hiking at elevation.


Read on to ensure your body is ready to fully enjoy this adventure of a lifetime!


Preventing Elevation Sickness


Acclimatize Gradually: Give your body time to adjust to the altitude by ascending slowly. If possible, spend a day or two at a mid-range elevation before tackling your higher-altitude hike. We have designed our itinerary to spend two full days in Cusco before making the trek to Machu Picchu. With Cusco being at approx 3,400 metres above sea level, this will be our highest elevation as we make our trek down to Machu Picchu at approx 2,500 metres above sea level.


Stay Hydrated: Dehydration can worsen altitude sickness symptoms. Drink plenty of water, but avoid excessive caffeine or alcohol, as they can dehydrate you further. I needed at least 4 litres of water every day at elevation to stay sufficiently hydrated. If you think you're drinking enough, you probably need more.


Fuel Your Body: Eat light, carbohydrate-rich meals to maintain energy levels, as carbs are easier to metabolize at higher altitudes.


Take Breaks: Don’t rush your hike. Taking frequent breaks gives your body time to adapt to the changing altitude.


Consider Medication: If you’re prone to altitude sickness, consult your doctor or travel clinic about medications like acetazolamide (Diamox), which can help your body acclimate.


What about Coca Tea?


For centuries, the Quechua people of the Andes have used coca leaves as a natural remedy to combat the effects of high-altitude living. Coca tea, or "mate de coca," is a popular beverage made by steeping dried coca leaves in hot water. While there is no definitive scientific evidence proving its effectiveness in preventing or treating elevation sickness, locals and travelers alike swear by its benefits when trekking through high-altitude regions such as Peru, Bolivia, and Ecuador.


Coca leaves are known to contain alkaloids that provide a mild stimulant effect, similar to caffeine. This may help increase energy, reduce fatigue, and improve alertness—common challenges at higher altitudes. Additionally, coca tea is believed to aid digestion, alleviate headaches, and enhance oxygen uptake, all of which are key to managing altitude-related discomfort.


Drinking coca tea is more than just a remedy; it’s a cultural tradition deeply rooted in the Andean way of life. Whether or not it directly combats elevation sickness, sipping on a warm cup of coca tea can be a comforting and rejuvenating ritual while exploring the high mountains.


For travelers venturing into high-altitude destinations, trying coca tea can be a safe and enjoyable way to experience Andean culture. When I was hiking the Andes last year, our local guides encouraged us to drink coca tea before starting our hikes. I decided to give it a try and found that I really enjoyed it! The tea is mild and has a flavor similar to green tea, making it a soothing and pleasant way to start the day. Beyond the taste, the tradition of sipping coca tea felt like an integral part of the Andean experience, connecting me to the local culture and their time-honoured practices for thriving at high altitudes.



Coca Tea
Coca Tea

How to Train for High-Altitude Hiking


Boost Cardio Fitness: Engage in regular cardiovascular exercise, such as running, cycling, or swimming, to improve your lung capacity and stamina. This will help you adapt more easily to reduced oxygen levels.


Simulate High-Altitude Conditions: If you can’t train at elevation, use tools like a high-altitude training mask to simulate reduced oxygen levels. Or, consider stair climbing or hiking with a weighted pack to build strength and endurance.


Practice Breathing Techniques: Yoga or breathwork can enhance your lung efficiency and help you control your breathing in low-oxygen environments.


Train Locally on Steep Terrain: If possible, train on hills or mountains near your home to prepare your body for the incline and the demands of hiking.


Spend Time at Higher Elevations: If you live at sea level, plan some shorter trips to higher elevation to get your body used to higher altitudes over time.




What to Do If You Experience Symptoms


If you start to feel the effects of elevation sickness, don’t ignore the symptoms. Descend to a lower elevation immediately and rest. Taking ibuprofen or acetaminophen can help alleviate headaches, and sipping ginger tea or electrolyte-rich drinks can ease nausea. For severe symptoms, such as confusion or difficulty breathing, seek medical attention right away.


Final Thoughts


I followed each of these tips, along with taking prescription altitude medication, and I was able to avoid serious altitude sickness. I experienced mild symptoms (headache and nausea) on only one day of hiking at 4,500 metres, however people can react differently to high elevation.


Preparation is key when planning high-altitude hikes. Training your body, acclimating properly, being well hydrated, checking with your doctor prior to the hike, and knowing how to recognize and manage symptoms will ensure your hike is not only safe but also enjoyable. With the right strategies, you can focus on the beauty of the mountains without being sidelined by altitude sickness.


Be safe and hike happy!

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